01February2016 – 05February2016

  01February2016 – Monday A. Strength – 5min. EMOM: 5 TnG Power Snatches *Start @70% and go up if you keep hitting good reps B. WOD – 10min. AMRAP: 30 Power Cleans (155,105) 30 Bar Facing Burpees 120 DU’s 02February2016 – Tuesday A....

25January2016 – 29January2016

  25January2016 – Monday A. Strength – 15min. E3MOM: 3 Back Squats @80% B. WOD – 21 Cal. Row 15 Snatch (135,95) 9 Bar Facing Burpees 15 Thrusters (135,95) 21 Cal. Row C. Extra – 4rds: 15 Hip Ext. 30 Russian Twists 1min. Plank Hold...

04january2016 – 08January2016

  04January2016 – Monday A. Strength – Clean and Jerk: 4×2 *Work to a heavy double for the day. Drop and reset after each Jerk B. WOD – 3RFT: 18 Cal. Rowing 18 Thrusters (95,65) C.Extra – Hand Stand Pushup Progressions 05January2016...

18January2016-22January2016

18January2016 – Monday A. Strength – Every 90sec. for 10 rounds: 1 Snatch Balance + 2 OHS *Climbing B. WOD – 15min. AMRAP: 200m Run 20 KBS (53,35) 20 Pushups C. Extra – Open Prep: 4min. AMRAP x2: 750/500m Row *Max MU’s or C2B in remaining...

11January2016 – 15January2016

11January2016 – Monday A. STRENGTH – 10min. E2MOM: 4 TnG Squat Snatch *Start @70% and work to a max set for the day B. WOD – 12min. AMRAP: 15 OHS (95,65) 15 Box Jumpovers (24,20) C. EXTRA – 8min. EMOM: Even- ME DU’s Odd- 15 GHD Situps...